3x SAM Shoulder Mobility Drill
10 Clapping Pushups
10 Inverted Rows


  1. Bench Press & Pendlay Row: starting with empty bars, warm up to working weights.  Do sets of 5, adding about 10% each set.
  2. Bench: do one all out set at working weight
  3. Drop about 20% off the bar, another all out set.  Drop another 20% or so, and one more all out set.
  4. Repeat steps 2&3 for Pendlay Row
  5. GRIND:
    10x For Time:
    5x Push Press
    5x Pull-Ups
    5x Ankles-to-bar
Posted on August 14, 2016 .